Wednesday, January 11, 2017

Shuttles

8x6x25yd with 1:30 rest between reps.
Times: 28.6, 28.5, 27.9, 27.9, 28.2, 28.4, 29.5, 29.3

Wednesday, December 28, 2016

Lift, Climb, Throw

Got into the gym for mobility and then snatches up to 155lb, dumbbell presses for 5 at 40, 45, and 50lb, then two conditioning circuits:

5 rounds for time:
5 kettlebell snatch per arm 20kg
5 handstand pushups to 1 ab-mat
5 pullups
Completed in 4:30

6 rounds of 1:00 assault bike for calories, 1:00 plank
Cals per round on the bike: 17, 16, 16, 15, 14,17

Then went to Sportrock in Alexandria for a solid 90 minutes of climbing. So out of practice, ran out of gas pretty quick but got in at least one 5.9 without falling.

After THAT, threw with Googs for an hour at Stead Park

Tuesday, December 27, 2016

Lift, Half Grace Heavy

30min SMR/mobility

Press in clean: 5 at 60, 65, 70; 3 at 75, 77.5lb
Power clean singles to 195lb
Power clean: 5x4 at 175lb
Snatch pull: 5x2 at 225lb
Pause front squat: 5 at 135; 4 at 155, 165, 170; 3 at 175lb
Pause split jerk: 3 at 155, 165, 175lb

Half Grace heavy - 15 power clean and jerk for time 70kg
Completed in 3:30

Wednesday, December 21, 2016

Lift

40min SMR/stretching/mobility

Tall clean: 105, 110, 115lb
Pause full clean: 2 at 165, 167.5, 170, 172.5, 175lb
Clean pull: 3x3 at 205lb
Agility circuit and sled pushes

3 rounds for time:
10 standing ab-wheel roll-outs
10 box jumps 30"
Plank while partner does work
Completed in 7:30

Additional 4:00 core circuit

Monday, December 19, 2016

Indoor Pickup

30min indoor pickup after the Friendship Heights draft

Saturday, December 17, 2016

Phoenix Tryouts

Drove up to Jersey through the sleet with McGoogan to attend Philly Phoenix tryouts. Did my thing, moved the disc quickly and distributed well, but also threw a couple miscalibrated forehands and one abysmally bad hammer. Played mostly tight defense, felt fast but began to lose steam by the end. Not quite in indoor shape, but still a few weeks before I begin conditioning in earnest. Overall a good tryout.

Thursday, December 15, 2016

Lift

Muscle clean: 3 at 135lb
Pause hang clean: 6x2 at 175lb
Pause box jump: 5x3 at 36"
Handstand pushups: 7, 6, 5, 5, 4
Skater squat: 5x5 per leg
Glute ham raises: 2x10
Dips: 2x10
Incline situps: 2x20

Tuesday, December 13, 2016

Lift

Press in clean: 5 at 55, 60; 3 at 65, 70, 75lb
Power clean: 2 at 154, 174, 184, 184, 184; 2x1 at 190lb
Power clean and jerk: 2x1 at 190, 185lb

Monday, December 12, 2016

Indoor Pickup

Friendship Heights indoor pickup, played a cumulative 36 minutes out of almost 2 hours. Lots of subs tonight, had to wait a long time between shifts, so I tried to push a bit harder at times. Got some good blocks, but had a few drops as well.

Sunday, December 11, 2016

Lift

Tall clean: 3 at 95, 105, 115lb
Snatch: 1 at 135, 145, 155, 165lb
Pause clean: 2x3 at 155, 165lb
Clean pull: 4x3 at 205lb
Pullups: 3 at +35, +40, +45, +40, +35lb
Pause back squat: 5 at 155, 175; 3 at 185, 195; 2 at 205lb
Romanian deadlift: 4x5 at 155lb
Ab wheel roll-outs: 3x10

Friday, December 09, 2016

Lift

Muscle clean: 3 at 125, 135, 145lb
Pause hang clean: 2x3 at 145, 155, 165lb
Pause box jump: 7x2 at 34"
Handstand pushups: 5x3 at 10lb plate
Skater squat: 5x5
Single leg jumps to stabilization: 2x10 per leg

Also worked up to a single box jump at navel height

5 rounds for time:
10 kettlebell swings 32kg
10 box jumps 24"
10cal row
Completed in 8:10
Rounds: 1:30, 1:40, 1:45, 1:40, 1:35

Weighted plank: 5x(0:30 on, 0:30 off) at 50lb

Thursday, December 08, 2016

Coaching

Took the team through a few different physical tests in order to establish a baseline for the Winter Workout Challenge. My phone died in the middle of the second Yo-Yo Test, though, which sucked.

Wednesday, December 07, 2016

Lift

Press in clean: 5 at 45, 55, 65lb
Power clean: 3x3 at 175, 185lb
Snatch deadlift: 3x3 at 205lb
Pause front squat: 5 at 135; 3 at 150, 155, 160, 165lb
Pause jerk: 3 at 135, 155, 165lb
Weighted plank: 5x(0:30 on, 0:30 off) at 25kg

Tuesday, December 06, 2016

Recovery, Coaching

1 hour SMR and stretching

2 hour Georgetown practice